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  1. Tuesday, 5/1/12

    by , May 1st, 2012 at 01:28 PM (A comfort swimmer's guide to easy swimming)
    SCM with swim buddy

    Made the switch to the outdoor, 25 meter pool this morning. It's nice to be outside again! Did this workout all free as the backstroke flags were'nt up yet.
    (air temp - 41, pool temp - 82)

    Warm up (900)
    200 swim - 200 kick - 200 drill
    6 x 50/desc 3/1:00, 3/50

    Main set: (1400)
    2 x 50/1:00 smooth build
    - went 41-42
    1 x 100/2:10 - best effort neg split
    - went 1:25

    2 x 75/1:30 smooth build - not sure of times and guessed on interval because couldn't see clock from far end of pool (steam and glare)
    1 x 100/2:10 best effort (50 - 10sr - 50)
    - went 1:20

    2 x 100/1:50 smooth build
    - went 1:40±
    1 x 100/2:10 best effort (50 - 10 - 25 - 5 - 25)
    - went 1:20

    2 x 125/2:15 (?) smooth build
    - not sure of times
    1 x 100/2:10 best effort (25 - 5- 25 - 5 - 25 - 5 -25)
    - went 1:22 guessed on the 5 sr on far end

    2 x 150/2:20 (2:40) smooth build
    - went 2:28-30

    Kick set: (400)
    1 x 400 IM all on back

    Warm down
    100 easy free

    Total: 2800 meters


    After work went on 21 mile bike ride. Was a tough one with the 10-12 mph headwind on the last half of the ride.

    Updated May 2nd, 2012 at 05:40 PM by poolraat

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  2. Sarasota Y Sharks Masters 5:30 AM Workout -05/02/12

    by , May 1st, 2012 at 12:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 200 3:20
    3 X 150 2:15
    3 X 100 1:30

    4 X 100 kick 2:15
    6 X 50 kick 1:15
    1 X 100 swim

    4 x 250 IM 4:30
    Rotate extra 50 in IM order

    LCM
    1 X 200 3:20
    4 X 100 1:40
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    4550 Y/M
    Categories
    Swim Workouts
  3. 05.01.12 - Tuesday workout

    by , May 1st, 2012 at 09:44 AM (Pete's swim blog)
    Swam w/ Dave and Dave. It appears yesterday was not a fluke... I seem to be getting my strength back. Today I didn't have Kent to draft off of either.

    SCY

    400 Warm up

    8 x 100 - 1:40 (Convert 50 fastest stroke/slowest kick -> slowest stroke/fastest kick twice through)
    200 Pull - 2:20 (2:15)
    200 Pull - 2:45
    200 Pull - 2:20 (2:12)
    50 Easy

    8 x 100 - 1:40 (Convert 50 fastest stroke/slowest kick -> slowest stroke/fastest kick twice through)
    3 x 200 Pull - 2:45 Descend (2:30, 2:15, 2:05)
    100 Easy
    Last pull was a lot of fun. Dave got a body length on me at the 50 and then surged ahead. I was hoping to save it for the last 100 but I couldn't afford to give him a big lead and hope to catch up. I went ahead and upped the stroke rate to match his speed and slowly chipped away at his lead. We were about dead even with 25 to go. I think he outtouched me at the wall but it was nice to be able to stay with him for a change.

    8 x 100 - 1:30 (Convert 25 slowest kick/50 free/25 fastest stroke ->25 fastest kick/50 free/25 slowest stroke)
    7 x 50 Kick - 1:00
    * Descend 1-4
    * Descend 5-7, 1:00 break before #7
    Did br kick... descended to :40 on #7

    200 Cool down

    (4700 Total)

    Updated May 1st, 2012 at 10:36 AM by pmccoy

    Categories
    Swim Workouts
  4. great recovery day so far

    by , May 1st, 2012 at 07:24 AM (Mixing it up this year)
    Last night i did my upper body weightlifting routine which has not hit me yet. This morning felt good and loose.

    I am back on body for life to see if I can drop about 12 lbs. Before Omaha.

    400 free
    8x25 scull

    6x100@:20RI free. Odds 25 rt arm/25 swim/25 lt arm/25 swim. Evens 25 scull/25 human drill/25scull/25 human drill

    6x100@:20RI IM odds drill evens smooth w/good turns

    4x100@2:30 shooters w/fins broken at 25 for :10
    6x50@1:00 as 25 fist drill +25 swim
    100 EZ

    Total 2600 yards

    Updated May 1st, 2012 at 07:30 AM by Donna

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    Uncategorized
  5. Olympic Moments (May-June 2012)

    by , May 1st, 2012 at 12:00 AM (SWIMMER Editorials)
    Few things are as emotional as watching a swimmer look to the scoreboard after touching the wall in the race of a lifetime. The sheer tonnage of toil spanning years— the missed vacations, the freakishly scheduled adolescence, the pain—all add up to a single moment and, by the looks on their faces, these swimmers would do it all over again. That single moment seems to make all the sacrifices worth it.

    These moments of glory are not limited to Olympians—you can see it in swimmers at B meets, developmental meets, high school championships, Masters meets—pretty much anywhere swimmers race. And depending on the circumstances, it may be one of many “races of a lifetime.” After all, the road is long—and advances in training, nutrition and sports science have extended the run for all of us.

    But watching the elite athletes in our sport can be an out-of-body experience. Many of us know what it feels like to swim efficiently: We train hard, we compete, we cut back on beer and chocolate during our tapers. But seeing the elites swim (thanks to advances in underwater videography) can be like seeing the strokes for the first time. The words “grace,” “beauty” and “freakin’ fast” seem inadequate at best.

    USMS counts a number of Olympians—from all over the world and from different sports—in its current and former membership rolls. (For a list, see usms. org/hist/oly.) And this year, more than a dozen USMS members have made Olympic Trials cuts and are eligible to compete in Omaha.

    With more than 1800 swimmers vying for 52 spots, odds of an Olympic berth are long for everyone. As fans and members of the greater swimming community gather to cheer for their favorite swimmers, we're especially thrilled to celebrate the accomplishments of those who've been part of the USMS family.

    Three days later, some of us will jump into that same water in Omaha and reach for our own “Olympic” moments. Although most of us won’t ever share our moments with millions of television viewers, we get to share them with our teammates and loved ones, which makes all our sacrifices—dietary or otherwise—so worth it.

    Updated July 1st, 2014 at 10:48 AM by Editor

    Categories
    Staff Blogs
  6. Monday, April 30, 2012 5:00am & 5:00pm

    by , April 30th, 2012 at 11:04 PM (Fast Food Makes for Fast Swimming!)
    A.M. Swim

    5 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20
    2 x 100 Kick w/ board @ 2:00

    2 x 300 Free Pull @ 4:00 (3:35ish)
    2 x 200 IM @ 3:15 (2:45ish)

    10 x 50 Dolphin Kick on back w/ Speedo Biofuse training fins @ 1:05

    1 x 500 Free Swim (nothing in particular)

    -------------------------
    3000 Yards

    ===============================

    P.M. Little Swim

    800 Free w/up --longest continuous warmup in a while

    4 x 50 Kick w/ board @ 1:00 (:45-:46s)

    1 x 400 IM Drill (:10-:15 rest @ each 100)

    100 Free EZ

    -----------------
    1500 Yards

    ran out of energy, didn't eat well during the day, but refueled on $1 cheeseburgers and McChickens at McD's afterward!


    I did manage to make it over the 200 Mile mark on GTD today! 300 more to go.

    201.18 miles swum (=354,074 yards, =323,766 meters). View my progress | Go The Distance 2012 results.
    Most recent milestone achievement: 200 miles on 04/30
  7. Workout 04/30/12: Introduction to Mystery

    by , April 30th, 2012 at 10:15 PM (Maple Syrup with a Side of Chlorine)
    Last night I played basketball at my son's school. He is not feeling well, so I went solo and joined 5 other guys in 3x3 halfcourt fun for 2 hours. Two observations:
    - I was able to comfortably descend stairs today, so I will limit my once weekly dabble to that time
    - I really suck at basketball, and it is less obvious when playing fullcourt because I am there for the running, and if I get an outlet pass I just pull up and wait for the team to come down. This helps to hide the fact that I can't shoot

    Today I decided to go to Men's Bible study group a little late and hit the gym before a quick swim, in keeping with my plan to start up Jazz's lifting regimen.

    - Rowing machine:
    8 minutes: held a 2:26/500m pace
    - Inclined shoulder press with dumbbells:
    5 x 10 x 10# each side (keeping true to starting light)
    - Chin-ups:
    3 x 3 x 194#

    Then for a quick dip more or less to stretch out:

    200 FR/200 BK
    3 x 100 Kick on 2:00
    4 x 100 FR pull with buoy on 1:30
    200 loosen
    (Solo/Rec/1300yds/20 minutes)
    ---------------------

    I felt weird in the water after basketball and lifting, but on the upswing was able to descend the pulls (1:14, :12, :11, :09).

    I'll be back at both the weights and swim on Wednesday. I can get to the weights 4 times this week, and will try 3 sessions next week to see how it feels. Men's group is taking a two week break, so I will be able to get in some quality swims on Monday night, when I am able to chat with GregJS a bit (looks like the lanes have thinned out a bit = bonus).

    Updated April 30th, 2012 at 11:00 PM by rxleakem

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. Monday, 4/30/12

    by , April 30th, 2012 at 08:22 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up: (1400)
    500 Mixer -swim, kick, drill
    4 x 100/1:40 swim w/freestyler paddles & snorkel
    3 x 100 pull/1:45 build
    8 x 25/30 strong

    Main Sets:
    6 x 25 fly drill/10sr with fins
    6 x 25 fly/40 strong with fins

    6 x 50 back/10sr with fins
    6 x 50 back/1:00 no fins, ave 44

    4x 25 breast drill/10sr
    4 x 25 breast/:45

    6 x 25 free drlll/10sr
    6 x 50 free/1:00 ave 37

    Warm Down 1 x 100 easy

    Total: 2900 yards
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    Uncategorized
  9. Nationals 2012-Raiders of the Lost Car Keys!

    by , April 30th, 2012 at 05:40 PM (The Labours of SwimStud)
    What a whirlwind it has been since lat Wednesday evening when I left the NY Metro for DC Metro. Had the swim locusting overnight at Fort's that started with a wine swilling, TV chilling hour or so before crashing to sleep.
    Road Trip--Goal was reaching GNC with time to register and swim.

    Disaster #1: Lost car keys: The Sprintmobile was not going anywhere without the keys...thankfully they turned up after a few minutes of looking, and the Convoy began to roll. Next stop was picking up Speedo.

    Disaster #2
    : While there the phone rang and it was the school saying his daughter had some sort of itchy bites that needed a cream. This added a short delay to proceedings.

    Disaster #3
    : This was fun but only shortlived when Jimby allowed the cat outdoors. Then began an amusing to watch game of catch the kitty, Jim would get within 3ft and the cat would scoot away. Jim did use distraction and fast reflexes to trick said kitty back into within reach and he pounced on the cat like it was B70 being offered to him for free (photo below--look at the terror on the cat's face).

    Disaster #4: Keys missing again...are you guys beginning to sense a theme? After this we confiscated the car keys from Fort whenever we stopped. It was this or we would have just changed plans and driven to Omaha in time for LCM champs if there was any more delay.
    That's the prelims...we were off and singing all the way down Rt29 to GNC. We got there to find out registration was closed but I just barged in like my arrival was being anticipated by a crowd of fans and the volunteers kindly let us get our packets. Then off to the pool for a 500.

    Friday, Day 2-50 BR.
    if I have one, this is "my event" and I came here a bit hungry for a sub :32, and I was bold enough to declare my intentions on FB when I channeled Charlton Heston. Don't remember much about this swim except being elated to see :31.78 on the board when it was done. I found Steve Stuart (who touched me out at :31.76) to introduce myself ( BTW he's a thoroughly nice chap). That was it the meet was over for me...the rest was for fun. I had nothing more on Friday so got ready to enjoy the evening.

    Saturday, Day 3-100 BR.
    I swam a good 100 at Zones and got close to my PB 1:11.x so I was hoping to got 1:10 or maybe lower. I Johnny Hero'd this as I felt I had nothing to lose and went out after it in a :32 to get home in a :38 for 1:10.89 a new PB...badly split but it's a PB. Now I can work on stylish splits. I think I just got excited and tried to get to the wall and began to spin the wheels a touch.

    50 FR- Not enough time after the 100 but I swam a solid :27.17 just .2 off my PB. It felt technically good apart from holding my breath before the dive, which added a second or so to the no-breathing time...I banked that away knowing I had a 50 lead off for my Maine relay. Got up for that late in the day, emptied my lungs on the hold, dove and inhaled. I hit the water well enough and got back 26.92 the exact time of my PB from Atlanta (Non-B70). Would like to have been faster but this was at the end of the day, and the BR was very satisfying. Met PWB at dinner Saturday, and thankfully we didn't scare him off with the crazyiness that ensued at the table... (photo below)

    Sunday, Day 4-200 BR.
    I talked this one to death before I swam it. I had dropped my PB twice this year and have a 2:42.6 from Zones. I was feeling that the nice deep pool and taper would see me edge that out. I wanted to go sub 2:40...I just had to stay calm and swim my race. It kind of worked as the "200 BR of Doom" followed where I clearly swam this all on my own. Here are the splits:

    36.12 1:19.17(43.05) 2:02.44(43.27) 2:44.06(41.62)

    Yes, you are reading that correctly. I wrapped a 1:17 around a 1:26. Mark Cox politely described it a swimming 2 separate races...yes, I swam my own race--twice...I wasn't too disappointed just bemused. I felt I had this locked. Maybe I was too confident in it...not cocky, I respect this event for its pain potential...I think I try to make it look easy, and get that beautiful wave stroke rolling--I just wasn't connecting until I giddies up for the last 50. Next time I will go with my sprint stroke, and just watch the tempo. There are outside factors I could consider: nobody close to my time next to me, sprinting up from a 50 is slightly harder than distancing down to a fast 50 (no disrespect to anyone who is a 200 BR specialist---most of their 50's still beat mine), tapering for 50's may take too much endurance out of my legs (thoughts/abusive comments can be posted below). Mark also thought my underwater was too long...maybe something to get some coaching with. If I consider it's the longest event for me on the last day, and below my Atlanta time of 2:46 I am happy. Fort thinks that the Harvard or Zones meet might just hit at a better time for the 200 when I am not quite yet sprint tapered and have a bit of endurance left...who knows, I'll test it next year perhaps--I came for the 50 and the 100 and I had got them--it's a learning moment.

    100FR everyone wants to have a decent 100 FR (well nearly everyone) and I had done a lot of HIT this year so I hoped to get better than my old PB of :59.39. This one felt like an awesome start, I just sensed I nailed it as I blasted off the block. I got about 6 strokes into it before realizing this was not the 50 and that I had to breathe...I had a good first 50 :28.24 and got back in a :31.00 to grab a new PB. It wasn't perfect but it was enough.
    Overall I had a great meet in my opinion. From the social aspect it was great as usual. I got to see some great races by my friends and found a room buddy for travel meets. PVL is Oscar to my Felix...but heck someone needs to turn out the lamp and pick up the 2 day old nachos on the way out in the morning...


    • Footnote: Thanks to Fort for the overnights and driving us in the Sprintmobile.
    • Thanks to Maine for letting me lead off again like a Sprint-Diva.
    • Thanks to many friends and innocent bystanders who got to listen to my gush about my accomplishments to the point of almost "Thornton-ing", or over analyze my races before and after.

    I have some video to share later of a few races that I did not feature in, I'll post to various blogs with them when I load.

    Glossary:
    SDK:Streamline Dolphin Kick
    SDC: Sixteen Day Colonic (Just don't...don't ask)
    EVF:Early Vertical Forearm
    KPN: Karlyn Pipes-Nielsen
    PVL: Pete van/von Locked up (200 Free Specialist--with sprint start)
    PWB: Patrick W. Brundage "Dubya" to some of us...not me, he's huge and would likely flatten me.

    Updated May 1st, 2012 at 08:05 AM by SwimStud

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  10. Rough to Great, Nats Day 2 & 3, April 29

    by , April 30th, 2012 at 12:14 PM (The FAF AFAP Digest)
    Day 2: Rest

    This was a super fun day! I had a blast watching the racing and filming friends' events. It was definitely the right call to scratch the early 100 IM. I had a decent night's sleep Friday night after several consecutive nights of insomnia had left me feeling fatigued and zombie like, and was able to rest and reboot for my focus events on Sunday. In fact, as I mull it over, planning a sleep in on the middle day of Nats might be an ideal future strategy for me for 3 day meets!

    Scratching is underrated for the likes of us diva HIT sprinters. I did catch a bit of flack for this, which seems odd to me. So make no mistake about one thing: I am not a trained show pony. I will always do what I personally consider is the right course given my body, health and the circumstances.

    I do see some future SCY 100s with my name on them. Though my times on Friday were solid, I know I underperformed and can go faster. I'll choose one of them to focus on for the Sprint Classic next October, which is always my first SCY meet.


    Day 3: Boom!

    50 fly, NR/PR, 26.31

    Yowsa, that's fast! I couldn't believe it. This was my third sub 27 when I never thought I'd break 27 again. I executed fairly well. Most importantly, I hit my walls. I may have had a slightly slow reaction time, which is unusual, but I had a fantastic underwater and breakout on the first length -- maybe my best ever. I stayed under longer than I did at Zones. The second breakout was a bit choppier. And my last couple strokes were a bit slow as I lifted my head slightly to peak at the wall trying to time the finish right. Still so unbelievable psyched about the race. It was also the second fastest 50 fly of the meet.

    There is a side angle video of the race (no youtube link) on my Facebook wall that Stud took. I think Speedo and Water Rat also filmed the race from above. So hopefully they'll upload it to youtube. Thanks for filming guys! Stud also contributed a huge save. I couldn't locate my Aqua V dome cap shortly before the race (probably left it in the warm up pool in another dumb blonde moment) and he ran off to purchase one for me. It is slightly different and fits better. So now I'll be a white head in all my videos.

    Here's Water Rat's vid:
    [nomedia="http://www.youtube.com/watch?v=cLyWQkEwjVs"]Fort's NR 50 Fly at USMS Nats 2012 - YouTube[/nomedia]


    I also got to meet Mike Sheaves, one of my HIT trainees immediately after the race. He gave me a big congratulatory hug and then swam his own PR. Very cool.


    50 back: NR/PR, 27.24

    Over the moon about this time too! Again, I had very very good execution. SDKs felt powerful, turnover fast, I came up just before the 15 m mark on the first 25 and hit the finish perfectly. The only slight flaws that I could detect were that I was somewhat flat on the start and could perhaps (not sure) have done one more kick before the second breakout. As with my 50 fly, this was the second fastest overall time of the meet. Honestly, though, of the two swims, I have to think this time is superior. I used to swim fly on our medley relays as a age grouper and my one year of college swimming, so I'm not sure that I've ever done a faster dead start 50 back. Training for fast SDKs is clearly the smartest thing I've done as a masters swimmer.

    I haven't watched this race on video. But I think that Elaine and either Speedo or Water Rat filmed it.


    +++++++++++++++++++++++++++++

    So things started off a bit rough at nationals, but ended with a bang. 2 NRs and swam under the NR in the 100 back. Overall, I could not be happier with my SCY/SCM season to date. And I had a fantastic time at Nationals. Swim folk are simply the best. It was great fun watching the racing and seeing my friends and HIT trainees swim PRs, and then hitting the restaurants for beers and food. (I did eat red meat. )

    I am still undecided on Omaha. If I go, I think it will just be for two days for the four 50s on Sat & Sun. I won't be able to do much long course training with an early July date.

    As for this week, it's all recovery. I'm wiped. Kicking off the week with acupuncture this afternoon.

    Records broken at Nats:
    http://www.swimmingworldmagazine.com...ts%20on%20Show

    Updated May 1st, 2012 at 06:16 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  11. Mon Apr 30, 2012

    by , April 30th, 2012 at 10:57 AM (Ande's Swimming Blog)
    Mon Apr 30, 2012

    Congrats to all my teammates, former teamates & friends who raced at Nationals!
    Y'all swam fast!

    Did not swim Sunday
    Trained Saturday, 7:30 - 9:00
    LCM distance stuff
    main set was
    8 x 100 on 1:20 made it
    400
    4 x 200 on 2:40 made it
    400
    2 x 400 on 5:20 made it
    400
    assigned: 800 neg split,
    did: went 400 then got out


    Whitney Coached LCM & scy
    5:00 - 6:30 dove in at 5:10
    started in the main pool LCM then we moved to the diving well SCY at 6:00 am
    swam with Tyler, Mike & former UT swimmer Ashley Brewer who's transferring to USC

    Warm Up
    missed it

    Main Set (LCM)

    4 x 150 on 2:00 right into (skipped 2 20 meter parts)
    4 x 100 on 1:20 right into
    4 x 050 on 0:40
    came in 5 - 10 sec off the interval
    40 sec / 50 base is a harsh warm up pace

    assigned: 800
    did: 400 fr 300 k

    assigned: 3 x 150 on 1:55 right into
    3 x 100 on 1:15 right into
    3 x 050 on 0:40
    Did: made the 150's LCM, flipped at the 150, was making the 100's on 1:15
    but after 2 we stopped because we ran out of time. then eddie gave us the end lane to finish the set so we did 100 fr on 1:15, 3 x 50 on 0:40, 50 easy

    then we moved up to the well SCY

    400 K desc by 200
    went 2:40 rested 15 sec 2:35

    12 x 75 bk on 1:00
    done 3 moderate 1 strong

    50 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sun Jun 10
    Austin SharkFest Swim 1.5 miles
    Austin TX


    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  12. Aarg! Still not able to do what I want!

    by , April 30th, 2012 at 09:34 AM (Workout Swimmer)
    OK, ok, I know it's only been a bit over 2 weeks since my last surgery, but I am tired of being incapable of swimming properly (or even at all). This is not me. My left arm is still only going "through the motions" - the right arm is willing & able, but has to go at the pace of the left, or I'll either go in circles or constantly run into the lane lines!

    600 back/free by 50's
    400 kick
    4 x 200 P (no paddles, no interval)
    400 kick
    6 x 100 on 1:40
    400 breast/free

    Total 3200LCM

    You'll need to pick up the pace to achieve your goal this year: (no kidding!)
    My goal pace: 165.75 miles required as of today to reach my goal by the end of the event
    My actual current pace: 135.09 miles as of today

    At least I went farther today than I have gone since my first surgery on March 30th, so that is something. I'm hoping in two weeks my left arm will be where my right arm is now & that in 4 weeks I'll be back to "normal" - whatever that is. I was thinking about swimming with ATAC again in the fall, but I'm afraid I won't get a lane at all if I don't join in June - when the kids are out of school, ATAC takes up 7 of the 10 lanes, and of course the adult lap swimmers are now out in force, so lane space will be at a premium. Hope I'm up to it.
    Categories
    Uncategorized
  13. 04.30.12 - Monday workout

    by , April 30th, 2012 at 09:05 AM (Pete's swim blog)
    Swam w/ Roger, Kent, Dave and Dave. Took Saturday off for the first time in a while. Played about 90 minutes of soccer yesterday. I seem to have adapted to running hard once a week and it doesn't really hurt my swimming much. Felt pretty good in the pool today. Better than I have in at least a month. Hopefully I'm getting out of the funk I've been in lately. Dave had a brithday today. His wife brought donuts to the pool and we had a quick party in the locker room. Jelly donuts really hit the spot after a hard swim.

    SCY

    500 Warm up

    4 x 100 - 1:30 (1st 25 Fly)
    3 x 100 - 1:20
    4 x 100 - 1:45 (50 Kick/50 free)
    3 x 100 - 1:20
    4 x 100 - 1:30 (25/50/75/100 Fly)
    50 Easy
    Usually I stuggle with converting free to fly. Made the 100 fly on 1:25 today so it appears I might be making some progress. Kept the 100s on 1:20 at about 1:13 going fairly easy.

    4 x 100 IM - 1:45
    3 x 100 - 1:20
    4 x 100 - 1:45 (25/50/75/100 Kick)
    3 x 100 Pull - 1:20
    1:00 Break
    4 x 100 - 1:15 (1:07, 1:09, 1:06, 1:06)
    Last 4 100s felt great. Helped that I was swimming behind Kent but I was comfortably going under 1:10s.

    200 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  14. Post Nationals Beastly workout

    by , April 30th, 2012 at 07:25 AM (Mixing it up this year)
    This was a challenge pulled in at midnight and yes got up at 4:30 to go swim.

    600 free
    4x75@:20RI D/K/S i id IM order
    8x25@:20RI shooters w/fins made 2 from a push the ones from mid pool forget it

    6x250@4:00 Free w/paddles & bouy went 3:57, 3:55, 3:53, 3:50, 3:47, 3:44
    200 kick w/fins & board
    100 dolphin kick on back w/fins
    100 easy w/fins

    Total 3000 meters in 1 hour!
    Categories
    Uncategorized
  15. Weekend 11K; week in review...

    by , April 30th, 2012 at 01:11 AM (Alex's swim journal)
    I haven't blogged in almost a week, but today is the first swim I've missed in ten days. Things have been super busy, but I've been able to squeeze in the swim time with a little creative scheduling. Highlights since my last blog:

    Had a nice 4000-yard workout on Wednesday, sandwiched by 2000-yarders on Tuesday and Thursday. The 4000-yarder opened with 1000-yards worth of kick work with fins. My kick is feeling stronger after a couple of weeks of long kick sets!

    Friday's 2400 opened with 24 X 50 on :55. This was challenging (mentally) because I normally swim the 50s hard and leave every 1:00. I backed the throttle off a little and I felt pretty comfortable coming in at :40-:42 with 5 secs. less rest. Even though I have been hitting :36-:37 occasionally and holding :38-:40 on most of my 50 sets recently, this was still nice up-tempo work for me... I needed that neuromuscular refresher, so that my 1:45/100 pace for long-distance would seem way too easy.

    Saturday I swam continuously for 3 hours, 42 minutes... 11K total (12,100 SCY). No bathroom breaks this time; I'm guessing because I started so early in the morning (6:30). I still went through 2 bottles of gatorade. I finished 10K in just under 3:20 (a ten minute improvement on the 10K swim I did 3 weeks ago--previously my longest continuous swim)... then I crawled through the final kilometer; I think I still had a little left in the tank, but the shoulders were mighty sore in that last 1-2K.

    I woke up pretty tired this morning, but not too sore from the 11K effort. It didn't help that I then proceeded to put in 7 hours on a service project (shoveling, mixing cement)... now I'm really beat! More ibuprofen please!
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  16. Day 4 and the day is tougher

    by , April 29th, 2012 at 03:00 PM (Mixing it up this year)
    My 50 fly was good with a 33.89. My best is only a 33.77 so that is a sucess for me. The 100 free i didn't want to get wet again so i didn't warm up for it. But I did better than i did 4 weeks ago with a 1:06.48.

    I know what I need to work on and I do like long course better so I am ready to work for Omaha.

    Total 1000 yards
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  17. Lone LCM meet report amist USMS Nationals!

    by , April 29th, 2012 at 01:04 PM (Chowmi's Blog)
    Here's how I did!!

    28.60

    Recall last season I ranged from 28.2 to 28.7. My bests have been 27.7, but I think swimming more LCM workouts - sprint workouts. So I think if I do 1, just 1 extra LCM workout customized for moi, that will make a huge difference!!!

    I must say, that was a very solid time for me! I have only done 1 LCM workout since the Austing Grand Prix LCM meet (01/14/12) and decided not to wear goggles since I couldn't see "better" with them anyway. You don't need to feel good to swim fast, and you don't need to see where you're going, either!!

    Plus, I had my docket on Friday and then did parent karate day in the AM. I watched 3 episodes of GRIMM, and then off to the meet! I do not like PM swim meets.

    I was quite tired. I did P90X Back & Biceps the night before. I felt like I had an anvil on my back starting at mid-air on the dive. Usually the anvil doens't appear until the 35 meter mark! But, I kept my breathing (twice) and really drove for the wall. The best thing I did, which i've been practicing this week, is to finish on my side. I won my heat, and I was really surprised. A bunch of clustered times, but I think with my spidery long arms and a sideways lunge, that made the difference.

    and now, today's LCM workout!

    Sunday, 04/29
    SMU outdoors, LCM

    400 warm up

    6 x 75
    25 kick/25 drill/25 swim
    then your "rest" is 10 seconds of vertical kicking

    I loved this transition set!!!!

    50/100/150/200 pull on ??
    ===========>no.
    4 x 50's strong fly within the time limit

    4 x 200 swim on 3:40
    Some sort of mix of strong/smooth
    ==> I kicked these with my Speedo Optimus fins, attempting same pace as swim; last one was on 2:44

    200/150/100/50 no interval
    kick the first 50 of each; alt kick/swim
    moderate; "recovery", and warm down set

    The End

    +++++++++++++++++++++++++++++++

    Hooray for me! A LCM workout! I think I will try to swim 2 x LCM per week. Either the workouts or just come during open swim and pay the 3 or 5 dollars entry fee. There are lots of things I would do to customize my own workouts, starting with nearly every set being 50's. This workout was ok, but very non-specific. And it's not ideal to be swimming strong 50 flys through a landmine of paddled swimmers.
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  18. Sunday 4/29/12

    Sunday 4/29

    900 (200 swim/100 kick)
    8x75 @ 1:15 (odd: k/dr/sw, even: dr/sw/bld)

    3x100 @ 1:30 D1-3

    200 EZ

    500 free (5:01.63)

    500 EZ

    Total: 3000

    Comments: not a great 500. Scratching the 200 breast because I am just about done in at this point and my groin is sore (pulled it at a swim meet last summer) so it is time to call it quits.
    I told myself before the meet that all I wanted to do was put a national championship on my masters resume and that if I could do that the meet was a success. Not happy with the times in any events, but what I have taken away from the meet is that I need to do more race pace stuff in practice. I am going to try to integrate more into my training this summer and fall.
    Categories
    Swim Workouts
  19. Monumental Masters Mini Meet

    by , April 28th, 2012 at 10:34 PM (Maple Syrup with a Side of Chlorine)
    So today we had our first ever mini meet in my my home pool. It served as a fundraiser for the local age group team, and essentially I just leaned on them for running the meet. We had to wait about 15 minutes to get into the building (they normally open at 9am, and you know how it goes when you ask someone to change their routine ...), but I had already put the lane lines in last night with my son so just some minor tasks to get the show moving.

    We ended up with 23 swimmers, so I was really excited about that. At least half came from out of town, many first timers, and despite the warm pool (83) everyone seemed to have a good time. I made the opening announcements and took over the mic a few times to help slow the meet down, and we ended up finishing up in about 1.5 hours. Dedicated the meet to my mom, who passed away in 1995 but was so important in not only helping to get all of us kids to swim competetivly, but also to promote the sport throughtout Vermont.

    I ended up swimming a little more than I wanted to, but I did not want anyone to swim alone. It's all good with:

    200 Medley Relay*: Fly
    100 Fly: 59.23
    100 Back: 1:06.xx
    400 IM: 5:04.xx + 100 swim = 500
    25 Monument Kick Sprint: dfl (by choice)
    200 Free Relay*: Swam 1st and 4th leg

    * Swam these with my brother Jeff, who has not been in the water in over 10 years but came to swim. He looked like he never took a break from swimming (he is a biker: cyclocross, so I have to do a race with him this fall ).

    My goals were to swim the 100 Fly and 400 IM to complete the checkoff challange (save the super-long distances). I was a little tired from the relay, but happy to go under 1:00 in the 100 fly. The last 25 hurt pretty bad. I just cruised the backstroke, working on underwaters (skd'd 10/10/6/5) as a loosen before the next event.

    I was really happy with the 400 IM, my first ever time racing this event , and I did not leave a whole left in the tank at the end. Thinking about my practice swims, it was really close to the add-up from one of PWB's sets in February, and my splits were:
    29.46, 37.57 (1:07.03)
    38.22, 38.47 (1:16.69)
    46.86, 48.14 (1:35.00)
    31.49, 34.08 (1:05.57)
    I either took out the first 50 fly too fast (but it felt easy) or loafed the second 50 too much, and was a bit too slow on the backstroke leg. Still need to work on beaststroke, but my calves were really tight so I'll take the time. I hoped to get under 5 minutes, but now I have motivation to swim this event again.

    Had a great time getting this meet going, and people in my neck of the woods liked the idea of driving less than 2-3 hours to swim. GregJS had some fast swims (blazed the 100 breast ), and I talked about the upcoming Kingdom 10mile swim with Brent and Bethany, who are also doing it. We had first time swimmers from our Masters club, like Kevin, Rich and Cindy (who did an awesome 50 back), and Robert and Sharon (both swim for fitness, but like my brother were convinced to race due to my pestering).

    Thanks to all of you on the intertubes for your support and encouragement as well, especially SwimShark. Total: 1975 yards. Came home and watched Chris and Tom do the 200 back, then Speedo and Jazz + others in the 50 free online before taking a nap.

    Click image for larger version. 

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    Updated May 4th, 2012 at 02:06 PM by rxleakem

    Categories
    Masters Swim Meets / Events
  20. Day 3 and still going strong

    by , April 28th, 2012 at 09:19 PM (Mixing it up this year)
    My 50 Free was not a good time but it was a good swim. I missed my turn just barely getting my right toes on the wall. I just dolphin kicked as hard as I could and still broke 30 with a 29.89.

    The 200 Fly was great 3:11.?? And I took 10th.

    My relays did great especially the womens free relay. My splits were both low 29's and after have done all of my swims in back to back events.

    Over all a good day.

    Total 1350 yards
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